Surge Elite Performance & Fitness – CROSSFIT

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

For Time:

5-4-3-2-1 Rope Climb or x2 Strict Rope Pull Up + Knee to Elbow

5-4-3-2-1 Clean & Jerk

Weights:

Rd 1 = 145/115

Rd 2 = 165/125

Rd 3 = 185/135

Rd 4 = 205/145

Rd 5 = 225/155

3 Sets

Bulgarian Split Squat x 10-8-6 each

Single Leg DB RDL x 8-10

Prone Bench Hyperextensions w/Band x 20 (https://www.youtube.com/watch?v=RxTm0Q_5ZW8)

Tall Plank Walkouts x 6-10 (https://www.youtube.com/watch?v=zEN_mGhkC0U)

Competition

Metcon (Time)

A) 2 Sets:

Banded TKE x 15 each

Banded Face Pulls x 15

Reverse Plank Bridges x 6-10

Banded Good Mornings x 15

Goblet Squat @ 3211 x 6-8

Tall Plank Lid Lateral Leg Slide x 10-15

3 Sets:

5 DB Push Press + 5 DB Split Jerk + 5 DB Push Press In Split

4 Sets:

4 Deadlift + 3 Hang Cleans + 1 Front Rack Reverse Lunge LT + 1 front Rack Reverse Lunge RF + 1 Front Squat

For Time:

5-4-3-2-1 Rope Climb

5-4-3-2-1 Clean & Jerk 145/115

Weights:

Rd 1 = 145/115

Rd 2 = 165/125

Rd 3 = 185/135

Rd 4 = 205/145

Rd 5 = 225/155

3 Sets

Bulgarian Split Squat x 10-8-6 each

Single Leg DB RDL x 8-10

Prone Bench Hyperextensions w/Band x 20 (https://www.youtube.com/watch?v=RxTm0Q_5ZW8)

Ab Rollouts x 12-15